Anavar-only diet

[DaMan]

Quick one - for someone 6'2", 180lbs, 12%bf, first ever cycle, looking to gain like 10+lbs lean KEEPABALE mass without bloat and keep fat constant or less (muscle is more important right now, there's always dnp for later), what would the ideal anavar-only diet look like? I do 1 hr cardio a day as well, sometimes more, and that's not something i can change (I kickbox)... less fat would be great of course, but muscle takes priority.

I'm feeling something like 2500kcals, 300g protein, low fat... feedback?

Also, when's the best time to start taking the creatine? I thought a week or two before so that I can tell which weight is from creatine water bloat (which subsides by week 2 or 3, right?) and which is actually from the ox itself.

(PS - I'm wondering about anavar-only, no additional AS, I have another thread going on that already )

 

[DaMan]

bump

 

[BigAndy69]

2500 cals is below maintenance for you. Keep protein intake at 1.75g-2g per lb of bodyweight and at least 0.35g of fat per lb of bodyweight.

So shoot for 360g of protien, at least 65g of fat and the rest in high quality carbs.

You should eat a MINIMUM of 3600 cals (400g of carbs). Since you are 6'2 I would say much, much higher caloric intake. Go for 500-650g of carbs. That should give you 4000-4600 cals.

Just read that you kickbox. I'm training someone who kickboxes right now, and everyday that he kickboxes he eats an additional 500-600 cals. Forget the 500g of carbs, you need much more rthan that.

 

[DaMan]

Thanks bigandy!!

But dude, I'm not on a bulking cycle

I have a slow metabolism and I think 3000 is roughly my maintenance level given my activity (it's really slow, trust me)...

I know 4500 cals is prolly excessive for me, but what do the other anavar-only vets think of eating this much? Keep in mind I don' t wanna bulk, just put on lean muscle... wouldn't complain about losing fat either, the fewer post-cycle days on dnp, the better...

Definitely gonna keep your words in mind (I like the 350g protein, sounds right, but not sure if I really NEED that much carbs), now let's hear from other users!

 

[BigAndy69]

Okay, let me break it down for you.

You can either eat to lose weight or eat to gain weight. Bulking means to add lean mass on. Cutting means to lose bodyfat and keep as much muscle as possible.

Bulking does not mean to eat everything in sight and gain as much fat as muscle. If you eat clean, you will not gain much fat. Some ppl just use bulking as an excuse to eat as much junk as possible. The only way you need junk is if you weight 300 lbs at under 15% and you need to eat 7-8k a day. Then eating clean food only becomes impossible.

And no, althought it is possible, you will not gain any significant muscle mass while in a calorie deficit. Not even steroids can break this rule.

Before you waste all that Anavar, take the time to figure out what you really want, ie gain muscle or lose fat.

 

[DaMan]

Makes complete sense, thanks for all your advice...

I also like your definition of "bulking" better than that of other peeps on this board. According to YOUR def, yep, I do wanna bulk, just not put on so much fat that I have to do a cutting cycle after this...

It's just the high calories that have me a bit concerned (I know, above maintenance, but that's REALLY high).

What have other Anavar-only users done to put on lotsa lean mass and LITTLE fat (so NOT eat everything in site, as BigAndy said!!!)??

Thanks guys.

 

[Hugh Gellatts]

2500 cals seems real low when you are both weight training and doing kickboxing... could also be why your metabolism is slow.

If you post your diet we could offer some constructive advice.

 

[M56M]

BUMP...considering an anavar only cycle soon...

 

[DaMan]

My diet right now is ca. 2500-3000kcals, 300+g of protein, lower carbs, medium fat, weekly cheating day (Papa John's!). Hugh, that seems to be working for minor fat loss, though I plateau if I keep that up for a while... (and that's why God invented DNP ) It's var diet that has me confused...

Till I start the creatine/var I'm focusing on losing a couple of pounds of blubber and maintaining muscle... also revising my workouts, I just haven't been getting as good pumps and burns lately and so getting a trainer to help me out for a few months...

But about the diet, what have other people's experiences been? All my research on var-only cycles said that people generally LOST a few lbs of fat while putting on like 10-15lbs of lbm on their first cycle (and it's also my first!), I'm wondering what those diets looked like cuz that's EXACTLY what I'm shooting for till I do a serious cycle in Jan/Feb.

So experienced users, let us hear what u did!!!

 

[DaMan]

bump, dammit!

 

[macrophage69alpha]

for greatest amount of fat loss- you should try to get a large portion of your fats from flax oil or other fats rich in omega-3 fatty acids (super polyunsaturates are weak uncouplers of oxidative phosphoralation- VERY weak versions of DNP)

There is no magic bullet for fat loss/muscle gain with anavar. Stick with the diet (ratios that allow for hard training) that has worked for you in the past, though keep in mid that you can eat more and still lose some fat. With a true calorie deficit it will be very difficult to put on mass(even with high protein)- so you want to eat more than maintanance.

 

[DaMan]

Macro: How much above maint. would you recommend? First priority is putting on lean muscle. If I put on a pound or two or three of flab that's fine, but seriously no more... but since this is my first cycle I wanna focus more on abusing those virgin receptors.

BTW, I train each bodypart 2x/week (works best for me at my level, I prolly won't change that on-cycle unless I REALLY need to).

Fat loss would be great of course, but that's only secondary since the much cheaper DNP can do that...

Thanks!

 

[DaMan]

 

[DaMan]

oohh bump me harder... ooh yeah... oh god, yeah, yeah, yeah, buuuuuummmmmmmmpppppp...

 

[DaMan]

you people like to see me bump in public, don't you?

K, I expect answers from the following people now:

Jeff_rys, Fonz, Mustang, Iron Game... I saw posts by all of u gurus re anavar!!!

 

[Tha One CrumCake]

Hey Bro... i'm gonna be starting an anavar only cycle shortly. Probably 35 or 40mg for 7 weeks. Anyways this is what my diet will look like...

Goal: Lose 5-7lbs of bodyfat
Gain 7-10lbs of Muscle


Diet:

Days 1 - 21: 375grams Protein (Whey,Tuna,Chicken,Lean Steak)
275grams Carbs
(Wild Rice,Potatos,Pita Bread,Crackers,Flax Bread,Dextrose post workout)
80grams Fat (Flax,Safflower,Canola,Olive,lean red meats)

 

[Tha One CrumCake]

Hey Bro... i'm gonna be starting an anavar only cycle shortly. Probably 35 or 40mg a day for 7 weeks (49days). Anyways this is what my diet will look like...

Present Weight: 165lbs 8%bodyfat

Goal: Lose 5-7lbs of bodyfat
Gain 7-10lbs of Muscle



Diet:

Days 1 - 21 (Bulk uP): 375grams Protein (Whey,Tuna,Chicken,Lean Steak)
275grams Carbs
(Wild Rice,Potatos,Pita Bread,Crackers,Flax Bread,Dextrose post workout)
80grams Fat (Flax,Safflower,Canola,Olive,lean red meats)


Days 22 - 32(Keto, Lose Fat): 80grams Protein
0-20 grams Carbs
180 grams Fat

Days 33 - 40(Replenish,and Grow): 375grams Protein
375grams Carbs
70grams Fat

Days 41-49(Stay Hard,Keep Tight): 375grams Protein
200 grams Carbs
80 grams Fat

Supplements: MV,Folic Acid,ZMA (helps me sleep), Creatine 20 grams, Glutamine 10-20grams, Alpha Lipoic Acid 1250mg, Extra Bcaa's, and of course Hmb.....jk.


P.S. i am going to email this to all mods shortly before i start, for more recommendations.

 

[DaMan]

Dude,

interesting the way you have separate "phases" (bulking, keto, etc...). What do the resident experts think about that?

Right now I've adjusted my diet to look like 3500kcal, ca. 400g protein, 50-60g fat, the rest carbs (I think like 350+g)... reason for the carbs is my high cardio...

But my goals are exactly the same as yours, maybe a bit more lean mass (10-15lbs), but then I do weigh more...

If nobody else replies to this anymore and people get tired of my bumps feel free to pm me what the mods tell u, we can share info.

Otherwise, experts, what do y'all think about the phases thing?

 

[DaMan]

 

[BigAndy69]

Daman, the last thing you want is for your body to release glucagon; your body will be using protein for energy, and very little will be left for muscle building. Decrease protein to 360g and increase carbs to at least 500g. If you don't want to eat that many carbs, stop kickboxing and decrease cardio to 2 times a week.

All carbs are not created equal, stick to oatmeal, brown rice, some fruits, whole grains, beans... Save your insulin-spiking carbs for a post workout shake.

 

[DaMan]

Bigandy: Do you recommend I stay constant with the diet thruout the cycle or rather change it around like Crumcake two posts above?

Thanks again dude!

 

[Tha One CrumCake]

DaMan, tha reason I think i'm going to use the diet I outlined above is because I know how my body works..... I gain muscle and lose Fat pretty quickly. At one point I was gaining 2-3lbs a week consistently for about 3 months..Naturally. (Keep in mind i was eating close to 420grams of protein at the time). I also can lose fat quickly if i have a proper diet (Keto). LOL..i'm not bragging or anything, i'm just trying to explain to you why i chose this diet for myself. I don't know how your bodyworks, only you know that.

If you have some fat to lose, and want to gain muscle, maybe try just straight bulking up for half of your cycle and straight cutting for the next half.

Keep in mind that Ox will help decrease fat as well and your appetite isn't going to be really high.
Shit man i have no idea how i am going to pull this off with a weak appetite but oh well, Just gotta focus, i remember at first i didn't think that i could eat 420grams of protein, but w/ proper planning and determination anything is possible.

Good luck.

 

[DaMan]

Dude, I have a SUPERweak appetite and kiss the ground of whoever intevented protein shakes

EZ to add carbs to 'em, too... just add Nesquik powder till you're happy... Isopure also contains glutamine, so you won't have to put that shitty powder in your mouth or carry around like 100pills when you go workout.

 

[Tha One CrumCake]

LOL ..yeah

Oh i think i'm gonna use Ginger Root according to Macro's post saying that it helps w/ protein absorbtion.

I don't smoke weed, but man i think i might start for just those 7 weeks to keep my appetite up .

 

[DaMan]

I'm wondering how it's possible to still burn fat despite eating significantly above maint. w/ the ox...

Guys?

 

[DaMan]

Am I the only person wondering?

 

[BigAndy69]

Bigandy: Do you recommend I stay constant with the diet thruout the cycle or rather change it around like Crumcake two posts above?

Thanks again dude!

Listen, this is not to flame you or anything, but by now you should know exactly how much food you need to eat. You should have mastered diet and training before using gear.

I'm still natural, yet I know exactly how many calories I need to gain muscle mass, and to lose Bf with very little loss in muscle mass. This doesn't come from pluging numbers and stats into an equation; it takes time to develop that knowlegde through experience. For example, I know that I grow better off tuna than chicken, and that I get very fat from pasta, but not white rice.

Nobody can tell you what or how much to eat. I get fat from eating over 320g of carbs and my friend who weighs 150 lbs eats 600-650g and he has a six pack.

Okay, to get to your question, yes and no. Stay with the same diet of say 3200 cals but when you do cardio, add 300 cals and when you Kickbox, add 600 cals. Get it?

 

[DaMan]

Bigandy: I know what works for me NATURALly, but I've never done a cycle before, so it's the increased dosage that I'm concerned about... no clue how my body reacts to gear, obviously... but I think I'm getting the idea anyway, you answered my question, so thanks!

 

[DTOX]

I've been wondering the same two things:

1.) How the hell do you eat 4000 calories/day when ox kills your appetite?

2.) Is it even possible to put on fat on ox, given both the results that everyone on here has been giving and the interesting fat-burning properties of ox?

 

[Tha One CrumCake]

I think this deserves another Bump.

 

[DaMan]

I'm done with my first week of the anavar-only... shit, just realized I forgot to take my creatine this pm, results will have to wait

 

[BigAndy69]

Keep me updated.

 

[DaMan]

I started creatine (loading) 14 days ago and was 176lbs (lower than usual, dunno why).

Started anavar @ 40mg/ed 7 days ago.

Have been following your recommended diet the last two weeks (350-400gprotein, same carbs, low fat (though I've not been THAT low ).

Weight today 185lbs (same time, same place). I know some creatine bloat and maybe a pound or so of fat, but I definitely look better.

Will check the calipers next week.

 

[DaMan]

BTW, strength has been SOMEWHAT better, but I guess from the other posts I expected to be benching like 800 by now

Will be in better position to judge that in ca. 2 weeks.